Crossfit Passaic Valley » Workout Of the Day

Tuesday, December 30, 2025

Strength
Squat

Conditioning
AMRAP in 15 minutes of:
20 KB swings (70#/53#)
15 Shoulder to overhead (135#/95#)
10 Reverse lunges

For total time:
24/20 Assault bike calories
12 Bar muscle ups
-Rest 2 minutes –
24/20 Assault bike calories
18 Chest to bar pull ups
-Rest 2 minutes –
24/20 Assault bike calories
24 Pull ups
-Rest 2 minutes –
24/20 Assault bike calories
30 Toes to bar

Saturday, December 27, 2025

4 Rounds for time of:
48 Double unders
24 Air squats
12 Clean & jerk (135#/95#)

Friday, December 26, 2025

Rest

Thursday, December 25, 2025

Merry Christmas!

Wednesday, December 24, 2025

For time:
2,000m Assault bike
50 Thrusters (45#/35#)
30 Pull ups
1,000m Assault bike
25 Thrusters (45#/35#)
15 Pull ups

Tuesday, December 23, 2025

Strength
Squat

Conditioning
Complete as many rounds as possible in 10 minutes of:
3 Overhead squats (115#/80#)
3 Toes to bar
6 Overhead squats (115#/80#)
6 Toes to bar
9 Overhead squats (115#/80#)
9 Toes to bar
Etc…